Welllll, that was embarrassing. lol. I mean, I guess I should be all rested up now after that
WHOLE YEAR OFF from writing a newsletter. That behind us, let’s dive in!

Twice a month (for real this time) I share a handful of useful things to help keep readers moving with intention toward change. Here are this week’s picks…

Friend. It’s been busy around here!

2025 Kicked off a lot of new things for #hereiamwithmovement, including a new paid Facebook Community!

In an attempt to keep the community close & intentional I brought the booming free women’s only private Facebook group to a close and started the new paid community.

And it is filling my little bucket.

What can you find there?

1. A small community of likeminded non-drama women!
2. Mindful prompts.
3. Weekly 10 minute guided workout videos, designed and taught by ya girl!
4. Live cooking online events & challenges.
5. Weekly menu (plant-based & animal protein options)
6. Intentional Challenges (we just wrapped up a 5 day “More Steps Than Yesterday” challenge!)
7. Monthly educational hot topic discussions.
8. Community detoxes, juice fasts, and all the steps and support do them!
9. Private, guaranteed responses from Kati via messenger, text or email

If any of those topics spoke to you, I hope you’ll join! Click HERE to check it out!

In the United States, approximately 23.5 million people are affected by autoimmune disorders, with a staggering 80% being women!

One reason is hormones. Estrogen, in particular, can cause the immune system to overreact, leading to conditions like lupus or rheumatoid arthritis. Genetics and lifestyle also play a role.

The good news?

By recognizing the triggers and symptoms early, women can take steps to manage their health and avoid bigger problems later on.

One way I encourage clients to increase Estrogen is by increasing Estrogen promoting foods.

If you're looking to naturally boost estrogen levels, certain foods contain phytoestrogens, which are plant-based compounds that mimic estrogen in the body. Here are some of the best foods to include:

Flaxseeds (High in Lignans)
Ground flaxseeds can be added to smoothies, yogurt, or oatmeal.

Sesame Seeds
These contain lignans and healthy fats that support hormone balance.

Nuts (Especially Almonds & Walnuts)
Almonds and walnuts have phytoestrogens that can help regulate estrogen levels.

Fruits (Rich in Natural Phytoestrogens)
Peaches, Berries (strawberries, raspberries, blueberries), Apples, Pomegranates

Vegetables
Carrots, Sweet potatoes, Alfalfa sprouts

Whole Grains
Oats, Brown Rice, Barley

Legumes (Beans & Lentils)
Chickpeas, Lentils, Black beans

Dark Chocolate
Contains flavonoids that may support estrogen balance.

Herbal Teas
Red clover tea, Licorice root tea

Of course these are not ALL the foods that help promote healthy hormones- but these few can get you headed the right direction, for sure!

We’ve all been there.
The new year started out fabulous! Goals were getting smashed, resolutions resolved… and then, old habits snuck back in- life happened. And now you’re left feeling super discouraged.

HERE’s a fun FREE tool that I have used in years past to quickly look at the year I’m leaving and welcome the new year! Check it out! Maybe it’ll help you too!

Listen, friend. We are only SIX weeks into the “new year” there’s still plenty of time left to pick up the broken pieces and start back!

*Note, NONE of my links are ads or affiliate links, ick!

Three-Ingredient Honey Mustard Lemon Chicken

WHAT ‘CHA NEED

• 2 boneless, skinless chicken breasts *hormone free / organic ^{(tastes better, healthier & won’t shrivel up!}

• ¼ cup honey mustard

• 1 lemon (juice and zest)

WHAT ‘CHA DO

1. Prepare the marinade:

   • In a small bowl, whisk together honey mustard, lemon juice, and lemon zest.

2. Marinate the chicken:

   • Place the chicken breasts in a resealable bag or shallow dish.

   • Pour the marinade over the chicken, ensuring it's well coated.

   • I like to poke a bunch of holes in the chicken to help the marinade get inside.

   • Cover and refrigerate for at least 30 minutes (or up to 2 hours for deeper flavor).

3. Cook the chicken:

   • Heat a skillet over medium heat and lightly grease with oil or cooking spray.

   • Remove the chicken from the marinade and cook for about 5-6 minutes per side, or until the internal temperature reaches 165°F (75°C).

4. Serve and enjoy:

   • Let the chicken rest for a couple of minutes before slicing.

   • Serve with steamed veggies, quinoa, or a fresh salad for a complete meal.

Tip: If you want extra flavor, drizzle some leftover marinade (heated separately) over the chicken before serving!

Listen, get creative with this! Add some fresh garlic & cracked black pepper! Remember, experimentation is the best part of cooking!

AHHHHHHH! I’m still totally freaking out! 2025 brought the launch of my first ever line of clothing- and we’re not done, friend! Lots of new things are in the way - I am spring is in the air and then the best season of all… SUMMER! We need all the things for all the days!

CLICK HERE to check it out! And if you’d like to see me unbox the ones I purchased, (it was so hard to choose!) CLICK HERE!

I mean, in the first month I sold more pieces than friends I have in real life- where did all of you fabulous people come from? I’M CRYING!

Thanks for being here, you beautiful soul, you! I am so thankful I get to tiptoe into your inbox a couple of times a month with random goodness! Is there something you’d like to learn about? Hit me up with a reply and I’ll try to feature it on the next newsletter.

Hugs!

❤️ kati g

WHAT’S NEXT?

Hit that subscribe button for bi-weekly goodness delivered via email. Self-care tips, recipes, and health encouragement will tip-toe magically into your inbox.

Check out my Podcast, “Probably Regretting Something I Said” because maybe one day I’ll get back over there to do more 🙈

Groups aren’t really your thing? (me either, it’s a whole thing) That’s no problem. Head on over to the public #hereiamwithmovement Page and give it a like and follow for some encouragement in your socials feed.

One more thing? Sure! Hit the forward button and share this goodness with a friend. Goodness is right. I’d never sell you something I wouldn’t buy myself and affiliate links are not my thing.